Discernment is picking the best option from choices. Discernment is wisdom in
action, because in the short term and long haul we derive more harmony in our
lives when we use discernment to guide between what we want regardless of the
consequences, and what will give us the most happiness in the long run.

Discernment is learned by trial and error. At first we may select between a couple of options, but through practice using discernment we
learn to seek below the surface and find the real way to harmony in our
situation. And there inlies
the solution to balance in living.

Meditation on discernment

Begin by choosing a quiet place to sit where you can write out your insights in
your journal. If you have a peaceful outdoor space available that is ideal; the
low buzz of nature is soothing to our mind and conducive to a meditation
session.

If indoors prepare your meditation table with a candle and burn some incense.
My favorite is sandalwood; just the smell of it begins to calm my mind and puts
me in a receptive mood for meditation.

Indoors or out, sit on a bench or chair and fold your hands in your lap or
place them palms up or palms down on your thighs. Close your eyes and begin
even regular breathing. For example, breathe in count 1, breathe out count 2, breathe
in count 1, breathe out count 2 and continue. After a minute let go of counting
the breaths but continue the rhythm throughout the meditation.

Think with appreciation for all that you have that makes your life full and
send loving thoughts to at least one person, or even to a dear pet.

Rays of love
Radiate to everyoneBeginning with one.

Turn your attention to how you can use discernment in your daily life: if
you're a student, then in your schoolwork; on the job to make the choices that
bring the best you have to your assignments; at home with family, choices that
preserve harmony.

Now, sit quietly and let any new thoughts arise in your mind and take time to
write them in your journal after your meditation.

Open your eyes, stretch out, write in your journal, go
on with your day, enriched with new understandings on the benefit of using
discernment rather than automatic responses or actions in your life.

42.
What Happens After Your Spiritual Teacher Dies?

Article by Susan Helene Kramer –Shuchi

Everyone will physically die. When family and friends
or even those famous we are attached to leave the earth it is normal to grieve.

When a spiritual teacher leaves we may wonder whose words to follow next. If
the teacher left writings or other media which we have been using anyway we may
feel all set to continue on our path as is.

If we had a personal relationship with a spiritual teacher we may feel at a
loss and wonder if we should turn to another person as a guide. This can work
if the replacement carries the same philosophies as our teacher and we get
along on a personal level.

The spiritual connection

The underlying question, though, is what is it about a
person when we feel them as our spiritual teacher?

As spirit is part of the unseen world, our real relationship with our spiritual
teacher is unseen, unspoken. It is the imparting of guidance, advancement vibrationally.

The spiritual state of a teacher is at least a step finer than our own, otherwise we would be spiritual compatriots, working
together for the spiritual advancement of others. (And this is the goal of the
pupil, teacher relationship.) Teachers love to see their students surpass them.

Deep spiritual guidance is imparted by thought, prayer, meditation.
This is the guidance beyond advice over daily problems.

When we feel uplifted in the presence of our spiritual teacher or from reading
their words or watching their films we are drawn to their spiritual level at
least for the moment, over time more permanently. That is the spiritual work of
the teacher, student relationship in action.

We are fortunate to be living in the age of technology with access to all kinds
of media. We have an opportunity to read the words and feel the energy of many
spiritual teachers and choose to follow the advice of those whose vibrations
feel compatible with our own.

We are each at different stages of spiritual advancement. Our time on earth is
a chance to learn and grow and become aware of and put into practice the
highest degree of spiritual insight we can.

When your spiritual teacher dies their body may not be visible, but the
uplifted connection you felt with them continues on unbroken. Then is the time
to live in practical spirituality by putting what you've learned to use.

43.
Tantra Experience in Meditation

Article by Susan Helene Kramer –Shuchi

Tantra is practice to awaken us to our abundant spiritual energy. It may be
called the male and female energy to explain how it works in a balanced way in
our bodies. Everyone has the spiritual energy running through every atom of
their body even within the cellular level. It is this balance of push and pull that acts like a pump to spiral energy up our spine
when we sit still in an upright meditation pose.
To begin to feel the spiritual energy of tantra first
sit up very straight on your meditation cushion or chair. Do not lean back if
using a chair, you want to be supporting yourself chakra upon chakra.

Close your eyes and begin to breathe in a normal and even pattern, such as 2
counts to breathe in and 2 counts to breathe out. Continue this even rhythm
throughout your meditation. If you begin by thinking the numbers let them go
after a minute, but keep up the regular pattern.

Begin saying your mantra, first quietly audibly, then mentally. If you begin to hear the vibration of your mantra concentrate on
that rather than the words or syllables of your mantra.

If you have been sitting very still for at least 5 minutes you may notice your
body begin to heat up. Mentally draw the attention to your body above your
waist as these areas represent your spiritual service; to your own evolution
through service to humanity.

How is this possible?

When our body is heated, enlivened, we have more energy than we need to do our
daily chores in supporting our needs. Taking time to give to others in
helpfulness opens our mind and heart to the greater love we all can become and
enjoy being in.

It is worth it to cultivate the warm-feeling tantra
energy to gain access to the higher and more expansive realms of our spiritual
nature.

Visualize a smiling person with arms outstretched in welcome to all. The arms
are extensions from the sides of the physical and psychic heart. After all,
what is without is also within, the arms are how we hug and a way that we share
warmly with others.

Back to your sitting meditation: continue sending out loving feelings to your
dear ones, community, the world and beyond, to those
living here and those passed on into other dimensions in the spiritual world.

To finish your tantra meditation open your eyes,
stretch out, arms opened wide to the sides in a symbolic gesture of how you can
add to goodness in the world by kindness and caring.

Transitions are like traveling along unknown roads to unfamiliar destinations;
keeping some familiar habits helps the adjustment.
During transition, body, mind and emotions are tuned to a higher pitch, drawing
on our reserves. To do what is unfamiliar takes more concentrated energy than
repeating habitual actions.

We can draw in fresh energy to help us keep up with above normal need by
increasing aerobic activity, such as by walking, biking, swimming, or jogging,
and by replenishing our store of energy through deep relaxation and meditation.
Here is a meditation I find helpful.

Preparation: Lie down on your back in a quiet and comfortable
place. Let your legs be about a foot apart and your arms down at your sides but
not touching your body. Close your eyes. Let your body go limp and heavy.

When your body feels relaxed notice that your mind calms down,
making it easier to think how to adapt in changing circumstances. Spend
some moments in these thoughts of change, remembering that even in a major
transition some things stay the same, such as meals, school or work.

To end the deep relaxation meditation either drift into sleep, or take a deep
breath in and out, stretch, and get up.

Like the hawk soaring on drafts in the
Grand Canyon
May we gracefully travel prevailing winds of change

Photo credit Stan Schaap; hawk soaring through Grand Canyon, Arizona

45.
Prayer and Meditation to the Holy Spirit

Article by Susan Helene Kramer –Shuchi

In times when decisions need to be made that will benefit all concerned, I turn
to the Holy Spirit, the Holy Om, the Word of God, Holy Naam,
and other names for the same experience from different religions.

To begin

Sit comfortably with hands folded in lap - or if kneeling, with your hands
folded in prayer.

Begin with an invocation to the Holy Spirit or other spiritual name you
choose.

"Mother, Father, my All, be with me now
Let me attune with your fine directionIn this heartfelt prayer and meditation.

Clear away my ego, my self-serving thoughts
Make way for the best solution To arise within my mind.

May I become receptive to your guidance
May I feel your presence by the energy that
Propels me onward to act for the common good.

After your invocation or other heartfelt prayer, close your eyes and listen to
the pervasive sound behind all thoughts and feelings - seemingly emanating from
under the crown of your head. In stillness allow the ever-flowing spirit to permeate
and strengthen your resolves for the best outcome - the common good for all.

Take a deep breath, stretch, stand and go forward in
peace and kindness - resolved to act on inspired insights.

~~~~~~~~~~~~~~~~~~~~

Book or Ebook by Susan Helene Kramer click cover

46.
Da Vinci Code Inspired Meditation on Yin–Yang

Article by Susan Helene Kramer –Shuchi

The Da Vinci Code by Dan Brown is the inspiration for this meditation on
the sacred balance of yin–yang within us
all.

Dan Brown's novel is fiction and high paced, but many aspects of spirituality
are revealed in the plot and I highly recommend it! But now, let's go to the
meditation I wrote based on the book.

To begin– sit on a cushion
facing your meditation table. It is nice to have fresh flowers (roses are a fragrant
choice), candles and incense burning–their
pyramid shapes reminding us to reach upward from our sacred roots (routes) of
balanced yin–yang.Say an opening prayer such as

"May the Light of Truth
Reach up from deep within my soul
Emblazoning my thoughts and actionsWith balance, kindness, clarity."

Now, close your eyes and hold an image of beauty that inspires you. It could be
a special scene you find uplifting or a work of art.

Continue breathing evenly without counting and take a few minutes to reflect on
the yin-yang balance in nature – the
daily cycle of night and day; cause and effect in actions; male and female;
winter and summer, to name a few. Every part of our natural world carries a
balance and taking time for active and quiet time in our daily routine imparts
much needed balance and harmony in our fast–paced
society.

Finish your meditation with thoughts of gratefulness for the beauty and balance
in mother nature, season after season.

Take a deep breath, stand and stretch, refreshed.

47.
Centering Meditation Technique

Article by Susan Helene Kramer –Shuchi

Centering one's life means finding balance. It is an internal state of being
that leads to harmonious thoughts and actions. And, when we live harmoniously
with people and the environment, we maintain peace of mind; happiness.

But how do we get centered? How do we find our strong place,
that guides us appropriately through life's drama?

Anchoring in meditation creates that place of inner harmony that keeps us
steady through tough decisions and events.

Meditation has a cumulative effect. As with any skill, we become more
proficient by practice; we spontaneously sink into the reservoir of our
balanced center when needed.

I recommend beginning with 5 minute sessions 3 times a day, such as upon
waking, before lunch, before bed. These are when our daily routine is in
change, and may be the easiest times to make space for sitting in silence to
contemplate, regroup and recap.

Centering meditation

Sit up straight in your favorite quiet spot, either on a floor cushion with
your legs folded in, or on a chair with the soles of your feet planted firmly
on the floor. Fold your hands in your lap, or place palms down or palms up on
your thighs. Close your eyes.

Start breathing evenly, such as 2 counts to breathe in, and 2 counts to breathe
out; 2 counts to breathe in, and continue this rhythmic pattern throughout your
meditation, without actually saying the numbers. Do not hold your breath as
part of this practice.

Breath ties the state of mind and body together. When breathing is calm and regular
the body slows down and allows energy to go to the mind to think through
situations and plan for the future.

Now, let go of consciously counting in your meditation but keep up the rhythm.

Turn your thoughts to how you can act to bring peace into your life. Think
about how you can stay in your strong center of peace while still getting your
work done.

Take a few moments to think of an appreciation for at least one example of a
positive centered person from your life.

Continue to sit enjoying some moments of silence, feeling your own center of
peace.

Take a deep breath in and slowly release it, stretch out and go on with your
day in a centered, peaceful way.

Calm mind, calm body;
Relaxed body, centered mind.

48.
Birthday Meditation

Article by Susan Helene Kramer –Shuchi

Birthdays are markers of our progress through life. Birthdays can be the
impetus to get going and get the job done; they can also remind us to review
our long-range goals.

When we celebrate our annual birthday we may feel a mixture of emotions, such
as happiness to have made it this far. Let's try a meditation to deepen the
experience of this special day.

Meditation

Begin by sitting up straight in your special place. If you have an altar, light
a new candle in honor of your birthday. If you are sitting on the floor on a
cushion fold your legs in and clasp your hands in your lap, or place your hands
palms up or palms down on your thighs.

If you are sitting in a chair, sit up straight and place the soles of your feet
firmly on the floor. Fold your hands in your lap or place them
palms up or palms down on your thighs.

If you wish to meditate outdoors pick a location where you'll have privacy.

Close your eyes and begin regular breathing without stress or force, such as
one count to breathe in and one count to breathe out. Continue in this rhythm
during your meditation without actually saying the numbers. Do not hold your
breath at any point.

Breath is a connection between body and mind; even and regular breathing calm a
restless mind and relax an agitated body. Use it any time you need to regain
control of yourself.

Turn your thoughts to your birthday. What does this day mean to you? If you
have a long-term goal where are you on the timeline? What can you decide to do
today that will help you zoom along in an outer goal, or if you are working on
spiritual qualities, what steps can you take to accelerate your progress?

Take a few minutes to think over these ideas and after your meditation write
out your thoughts in your journal. Putting ideas in writing is a concrete
reminder of what you were thinking at the time, and your plans for the future.

Finish your meditation by taking in a deep breath and slowly releasing it. Open
your eyes and stretch out. Go on with enjoying your birthday.

49.
Meditation on Courage in Relationships

Article by Susan Helene Kramer –Shuchi

Remaining relaxed allows us to calmly confront an issue or person with whom we
may disagree, or whom we feel may threaten our values.

Everyone and everything around us is truly an outside influence, but just an
influence.

We have free will to choose our reaction to an action.

Meditation for reflection
Sit in a quiet place where you will not be disturbed. Do some rounds of even,
regular breathing like this - breathe in 2 counts; breathe out 2 counts;
breathe in 2 counts and continue the pattern until you feel calm and relaxed.

Then reflect on these thoughts: We perceive an encounter with fear if we
feel we will be influenced to give up our position or attitudes, or coerced
into doing what feels uncomfortable to us. That need not happen.

Courage preserves our ideas and integrity. It is our birthright to live our own
life. As an adult, we have the right to make our own decisions; lead life as we
choose.

Confront a conflict by first being aware of what your body feels like when you
are enjoying an activity. You can almost feel the warmth circulating
throughout, and you feel in control, master of your actions. Note this
carefully now; remembering for later. Practice feeling this way several times
by just bringing a happy thought to mind while in a safe setting.

The next time a potential conflict threatens, remember what your body felt like
during your practice session and go into that relaxed space, feeling whole,
complete, and safe in the house of your body and mind. No one can enter your
house without your permission. If you feel uncomfortable with another's
influence keep it outside your body and mind. Do not accept it for yourself.

Concluding thoughtsBravely, while feeling safe inside your body, you can
most easily confront those issues holding you back from freely expressing
yourself in the world.

"When we learn to be courageous
remaining strong in our convictions
knowing no one can influence us
if we do not wish to be
we expand most fully
experiencing our humanness with humanity."

50.
Transforming Human Love into Divine Love

Article by Susan Helene Kramer –Shuchi

Take a few minutes after reading these verses to contemplate the role of
meditation and positive attitudes in transforming the love in human
relationships into an eternal state of divine love and joy.
"Human love becomes perfect love, Divine Love
the manifestation of the soul's true nature
by consciously caring and acting for the highest good of others.
Energy used in a positive manner
keeps caring and loving feelings uppermost in mind.

Energy comes to us all the time via food, sunlight, air, water.
Additionally, if we allow our body to be perfectly still
sitting, standing, or lying down, while remaining fully awake
our mind will follow the lead and calm down, relax
becoming aware of the inner sound of creation.

This is the state of meditation
union with our Creative Source.
This vibratory hum, perceived in our brain
under the top of our skull
underlies all of our changing thoughts.

This very peaceful
yet highly energized vibration
is a constant presence that we can attune with
more fully energizing our mental
and physical states of existence.

This happens because when we are peaceful
yet energized we are not putting up negative blocks
to our natural spring of ever-new happiness
arising from our soul into our body and mind.

As the nature of our soul is not limited
by having a physical
or mental formWe are drawing from the infinite supply house
of the energy supporting our soul.

This intense revitalizing energy carries us along
without any effort on our part
except that we must keep a positive, caring attitude
avoiding the roadblock of stilted negative, self-defeating attitudes
and their subsequent self-limiting thoughts and actions.

We're called to practice every day
patience that develops attitudes of tolerancetolerance for our own shortcomings
tolerance for others' shortcomings
and the patience to accept them all.

The boon of meditation and positive attitudes
calming our mind, energizing our body
is a full experience of happiness arising from within
swelling our waking consciousness in Love Divine."

51.
Meditation Tempers Ups and Downs

Article by Susan Helene Kramer –Shuchi

Opening Verse

An open mind
Allows the widest view of the world
From which to make the best choices
Producing a steady stream
Of peace, joy, happiness, harmony.
Think on this: Ups and downs are tempered, transformed into awareness of
happiness, harmony, by balancing mental with physical activity. When we take
charge we enjoy being happy and feeling good.

Moodiness closes our mind to options. Moods are formed in our mind. Our mind
and body an interlocking unit one affecting the other.

We are free to change a thought, mood, or attitude by exerting will power to
substitute positive attitudes.

Engage in physical activity such as brisk walking, or meditating for a
few minutes to allow the natural harmony to arise most easily in consciousness
through the stilling of the body.

We also get a positive result when choosing the best way out of a bad
situation.

When outer circumstances are bleak we preserve our sense of inner harmony by
following our conscience; doing what is best now, insuring a better future.

Using this principle, we maintain our natural ease. It is our choice, by will
power, to follow the direction of our conscience.

The more easeful we are feeling from following the direction of our conscience,
the more good solutions come through to our consciousness, and an open mind
serves as a picture window to see most clearly.

Here is a meditation I use before sleep to reflect on the day's events. It is my
time to clarify my thoughts; reviewing if I'm on-track with my goals.

Time: 2 to 10 minutes or more.

Preparation: Sit up straight in a quiet place, hands folded in
lap, or if you can stay awake, lie on your back in a deep relaxation pose.
Close your eyes.

Begin by breathing easily and evenly: breathe in 1 count; breathe out 1 count.
Continue until you feel calm and relaxed.

Now, start thinking about the day's events. Take a mental inventory of what
transpired and how you reacted to events and people.

Ask yourself if you could have done things differently to create win-win
situations. Make resolves for the future based on your insights.

Plan what you wish to accomplish the next day, and also, think how you can
accomplish your ideas most ethically.

Make a habit of concluding your meditation and reflection with several thoughts
of appreciation for the people and things in your life; it's an uplifting
practice. Take a deep breath in and out before going to sleep.

Reflection
timeTo clarify mind

53.
Comparison of Meditation and Prayer

Article by Susan Helene Kramer –Shuchi

Quiet time spent requesting heavenly aid is indeed a prayer, whether begun as a
written verse or mantra that is repeated with sincerity, a spontaneous
monologue, or aligning during meditation time with the Inner Stillness.

What comes to mind is the beautiful message from scripture that God knows the
longings and requests of our heart even before we make them - therefore,
reverently sitting in contemplation or reflection and patiently waiting for
insight is prayer.

Prayer is a choice to think and act reverently. One's life can be prayer in
action when kindness and caring prevail.
Set prayers can precede a period of meditation, bringing reverent thoughts to
mind.

Or, the meditation can be wholly prayerful by beginning with reverent thoughts
that stream in a supersonic wave ever deeper and deeper into the core of our
heart landing in the ocean of bliss.

I've found that contemplative and reflective meditation is the prayer, when
from the instant I sit I feel immersed in the rarified state of reverence - no
prelude of "written prayers" precedes the meditative prayer state.

It is getting directly to the heart's core and asking for help, advice; the
voice of wisdom to come forth.

54.
Memory and Meditation

Article by Susan Helene Kramer –Shuchi

I have found that if I need to remember a specific fact, that I have a greater
chance of success by doing a mini-meditation: I quietly concentrate for a few
moments on what I want to remember, and then a minute later again bring up the
memory to further instill it in my mind.

Memories from the past

Specifically, here is how I use a formal meditation
session to hold tight to a memory: I sit quietly and close my eyes and breathe
evenly and regularly to calm my body and mind; put them on automatic for the
moment.

Next, I see the memory in my mind I wish to hold. I picture as many of the
details as I can including the weather and temperature; time of day; smells in
the air; specific objects close at hand and the details that make them unique.

If it is a person I wish to remember, while sitting calmly in meditation I bring
back specific memories with that person that we enjoyed together. I use this
technique to once again bring up the feelings I had with the person that made
it a happy time; I live it once again. I see the person in my mind and feel in
my body how I felt in their presence.

Now jumping to remembering for the future

If I need to go to an appointment at 10am the next
morning, while sitting in meditation in the evening, I tell myself to remember
to get up in time to not be late.

I have found meditation useful for remembering what to do in the future; it is
definitely a time period when I am not distracted by lots of other input from
my surroundings; a million outside stimuli are not bothering me.

Summary

To recap using meditation to increase memory: Be sure
you are in a quiet location without outside noises or distractions; when and
where you will not be interrupted. Sit quietly and take a minute to establish a
pattern of even breathing to calm the body and mind.

Dwell on the thought or event that you wish to remember, and see as much about
it as possible, including the date, day and time it happened, the people
involved, the atmosphere of the day, your emotional feelings, your age.

To remember what to do in the future, use part of your meditation time to
remind yourself when you need to keep an appointment or do a specific task. If
I meditate in the evening I find I remember upon waking what I had told myself
to do the night before.

Meditation, in its calm way, becomes an effective memory tool to remember
what to do in the future, as well as bring memories to mind from the past!

55.
Meditation in Service

Article by Susan Helene Kramer –Shuchi

Meditation in service can also be called karma yoga. It is focusing on getting
the task completed without plotting for personal gain. It is enjoying the
moment fully in the midst of daily work. It is meditation in action.

The goal of meditation is full deep enjoyment of the moment. Service without
attachment to reward brings a deep satisfaction similar to the joy felt in
still meditation. It is a way to get all the gain of peace and joy while being
very active.

While sitting in meditation and going into the stillness the peaceful body and
quiet mind are not forming barriers to the natural flow of joy permeating our
consciousness. This same experience of being beyond barriers can come while
immersed in selfless service: We stop thinking about our body and our actions
and thoughts are on the chosen service of the moment.

When I am involved helping someone learn a concept or skill, I am not thinking
about my body or mind, rather I am using my body and mind for a good for
another. My reward is satisfaction and inner joy, which I feel as an afterglow
of warm body and joy in my mind.

The attitude of meditative service can even be applied to our regular salaried
work when we do it to achieve a good result, and not just with the attitude
we're getting paid. Something as simple as a change in attitude can make a
mundane job an act of meditation by looking at the benefit that comes from our
contribution.

Since we're all members of the larger worldwide family it is to our ultimate
benefit to do our best to care about and for our family members. We reap
instant rewards of feeling connected and included in the whole.

Meditation needn't be limited to only feeling joy while sitting still.

Beyond the moments of joy while just sitting in meditation comes the broader
state of meditation in all moments of the day. To become the goal of meditation
and be a joyful person needs an attitude of helping out, because it feels good
to do so.

Meditation in service produces its reward instantly as joy in every moment
of action.

Take time to give with the attitude of kindness and sharing and be taken along
on the high ride of feeling joy as you go. Practice both meditation
in stillness and meditation in action to live a life of full-feeling joy, a
life of harmony, reflecting your spiritual nature of never-ending joy.

56.
Meditation Softens a Hardened Heart

Article by Susan Helene Kramer –Shuchi

A hardened heart is another way to say feelings have become rigid; a person is
set in their ways. It has a negative connotation.
Our heart feelings are expressed through emotions. Feelings of love lead to
actions flowing outwardly through caring deeds. A hardened heart is stymied in
the inner circle of self-interest, though not the best interest for the self.

We have an ego to enlist for our true betterment, or temporary pleasures. When
we choose to work for our betterment we begin opening to the wider circle of
our life and our feelings, to include family, friends, community
service.

It feels good to be expansive in our feelings, and moreover we feel in harmony
within our body by being relaxed, and in the body of
creation by feelings of our expanded self.

A softened heart is a sign of strength of character. We know enough to take the
best care of ourselves that does not hurt anyone in the process. We have peace
of mind in helping others lead good and useful, full, productive lives.

There are no benefits to stewing in a hardened heart: When a muscle is not used
it shrivels, and a heart not stimulated retracts from the full experience of
life.

Meditation is a way to begin the process of opening your heart through
concentration on uplifting virtues and love for others beyond our
self-interests.

In meditation, in the quiet stillness of an opening heart, a doorway opens,
allowing the Inner Light to bathe with warmth, tranquility, feelings of
connection with all life; expansion of awareness of our ultimate purpose in
living.

Deep meditation is your railway pass to the ultimate travel destination, which
ends up being your own expanded awareness of lightness of being, one with your
Creator, and a radiant part of creation.

Spend time in meditation during the transitions of the natural day: dawn and
dusk. These changing times in the daily cycle
jumpstart our feelings, softening the heart, softening a hardened heart
forever. Radiant joy enters and takes up residence, shining out through your
pores in the pouring out of unconditional love.

Photo of North Sea by Susan Helene Kramer

57.
Your Meditation Table

Article by Susan Helene Kramer –Shuchi

Here are some ideas for selecting a spot and setting up your meditation table.
You can include several or just one item that appeals to you. One of the
factors determining what you can include is the space available.

Right now I'll suggest that if you want to include everything that you set some
items on the sides of your table. This should work out well because a
meditation table is usually placed a foot off the ground so that candle light
is right in front of your eyes if you are sitting on the floor meditating.

But the meditation table can be at any height you choose. Its purpose is
manifold: to hold your supplies for meditating such as your mala or rosary,
meditation journal, small inspiring book of poetry or prayers, a folded shawl,
matches or lighter; you get the idea.

Some people who are using multipurpose space set up their meditation altar on a
bookshelf in the study, bedroom or living room. Then you have multiple heights
to choose from.

In the past I set up my meditation altar on the top of my dresser in the
bedroom. Then I could sit on my mattress facing the altar to meditate.

Another space I've taken advantage of is a window sill. And I have a special
story to share about that: I lived in a house at Yogaville,
Virginia, for a year and had an altar set up on a wide window sill of an east
facing window.

Whenever I'd like the candle sitting on the sill and sit in front of it to
meditate a beautiful rainbow would form about 3 inches out from the candle
flame in the shape of a circle. This was not one-dimensional. From whatever
angle I looked at the candle the rainbow was evident. (Any
ideas on this from my readers? It's the only place I have had this
experience.)

The benefit of including a meditation table or altar in your bedroom is this
may be one of the only places you can have privacy.

What I did with another bedroom meditation is set it in the far corner of the
room, place a cushion on the floor in front of it, and a folding screen behind
me. This gave me some privacy that felt like my own meditation cave. That setup
worked until the location was replaced by the crib for a new baby.

You can see by the ideas I've shared that there are places in your home you may
not have thought could serve your meditation time.

Now, for items to include, here is my full choice, and depending where I'm
living I choose from this list: a center candle with matches kept under the
table; a small bowl for cones of incense, (my favorite smell is sandalwood);
photos of saints; sacred objects; prayer book, mala or rosary; vase of roses or
a single rose. At the side I like a book of inspirations, meditation journal
and pen, and a shawl.

Have fun choosing your place or places to meditate, and the objects that
support your meditation time.

58.
Reflection and Prayer on Platonic Love

Article by Susan Helene Kramer –Shuchi

Platonic love is placing the same energy with a friend that we would place with
a lover, without the give and take of physical sexual expressions.
The flow of loving energy keeps charging and recharging our batteries in our
platonic love relationships. Platonic love can also be a form of unconditional love, and through its nurturing can lead us to recognizing
the Divine's love for each of us.

What is a constant comes not of this physical and mental world of cause and
effect. Unconditional love, constant by its nature, is born of and a quality of
our Source, reflected through our souls and into our daily lives by our loving
actions and interactions.

For Reflection

Platonic love in adult relationships perhaps happens most often when loving
feelings are present, but it would be inappropriate to express them in a
physical sexual relationship.

One specific reason for the development and nurturing of platonic love is that
one or the other, or both are already in a committed sexual relationship with
another person.

Platonic love is our 'outlet' for allowing the vibrant energy charging our
bodies to keep charging and recharging us when it would be inappropriate or
impossible to express ourselves in physical sexuality.

With everyone and everything, everyday we relate.
Relating repeatedly forms a relationship.

In relationship, we react to each other's thoughts and actions on all the
diverse and deep levels of our being. We see the outer layers of visible
activity and observe the inner motives, stemming from past personal background
and current desires for the future.

We face continuing variables in the projection of ourselves in a relationship.

By communicating with lovingness we communicate with and experience the
unchanging soul of another, the depth of relationship untouched by variables.

Platonic Love -
May all come to be energized consciously By the unseen Force
From the unseen loving Source.

Platonic Love -
The expression of Love appropriate with all That can be expressed by all
For the benefit of all. All of humanity growing in consciousness
Energized and growing in consciousness."

Article by Susan Helene Kramer; photo credit Stan Schaap

59.
Meditation on Religion and Spirituality

Article by Susan Helene Kramer –Shuchi

Ten people can be practicing ten different religions, yet share the same
spiritual experiences and understandings.

Religion, with its guidelines and rituals, provides form and format for living
a spiritual life; the practices act as aids to reach the goal of living a
spiritual life spontaneously.

What is spirituality? I think it is an underlying basis of pure unconditional
love, arising in format of caring acts.

Meditation for reflection
Choose a quiet place to sit and begin even and regular breathing such as 2
counts to breathe in and 2 counts to breathe out. Keep up this even rhythm
throughout your meditation without concentrating on the counting.

After reflection write out any new insights in your journal
for contemplation at a later time and for future review.

For reflection: Pure unconditional love is the spiritual basis of
religion. It is when we act with caring love - unconditional love at all times
- that we feel joy and peace. Symptoms of joy and peace are an energized body
and harmonious thinking.

Religious tools are the means by which we dig into the depths of our mind and
soul through devotional and service-full practices, nurturing our character
into a full-blown flower of wisdom.

A spiritual life is a most practical life. Practical, because acting from an
energized body with harmonious thinking reaps results for our good and the
common good most efficiently, most easily. And isn't what is done for the
highest good, the most efficiently, the most practical approach?

Religions may seem to have many differences at first glance but the common goal
is spiritual enlightenment. Our upbringing, culture, personal tendencies may
draw those ten people in a room to ten different religions, but the goal of
each person is joy in living by the easiest route.

Spiritual practices common to many religions:
1. A form of supplication, prayer for intercession;
2. A time of listening quietly for the answer in reflection, meditation;
3. An interval for giving thanks, appreciation for new insight;
4. A time for action in the world based on new insight.
The church, temple, mosque, hut, cave, or quiet corner of a
room, or stillness alone at night, provide a setting for soul searching.

Religion in its meaning of re-alignment leads us to realign with our beautiful,
radiant and spiritual selves, that we may most happily and harmoniously lead
fulfilling daily lives - spiritual lives.

Giving thanks can be in the form of prayers or devotions from religion, leading
to uplifting thoughts arising spontaneously at any time.

Prayers and devotions can generate feelings of appreciation.

When we are devoted to our religious practices the rewards show in our daily
life as increased clarity of mind springing from the awakening of a pure heart
of love - love developing from dedication and self-giving of our time and
energy to even thoughts of love preceding acts of love.

When we feel appreciative we are feeling happy and peaceful in that moment. In
times of stress, taking time to remember one thing we do have, with
appreciation, helps us see the light at the end of the tunnel.

Daily life has moments of ups and downs; the downs more easily transformed into
sweetness by an appreciation, uplifting verse or thankful thought.

"Devotions to religious practices of our choice
are a way to open our heart, our lives
to love's inception, reception
creating an easy mind
to most easily act for the highest resolve
of the issues in our lives."

Master and mind, which leads? Let's begin with a verse and then move on to a
contemplative meditation:

We are masters of our mind.
Our mind is a toolTo plan, to work out problems.
As master we decide, determineOur course of action
Reaction to action.
Standing back from mindThe broader picture appears
The full scope, the full scoop.
With depth of insight
Perspective in viewThe best choices are visible.

Meditation: Begin by sitting erect in your favorite quiet place, either
on the floor on a cushion, legs crossed in, or on a straight back chair with
soles of feet planted on the floor. Fold your hands in your lap or place them
face up or face down on your thighs.

Close your eyes and begin even, rhythmic breathing, such as one count to
breathe in; one count to breathe out; one count to breathe in, and continue
this pattern throughout the meditation without actually saying or thinking the
numbers.

For contemplation: You are sitting in meditation and your mind is doing
the thinking. You observe your mind as it jumps from one thought to another,
but all the while you sit still and do not act on the thoughts.

You make the decision on what thought to dwell on, act on. You use your mind to
plan projects, and you use your mind as a tool to get problems solved. You can
always change your mind as better options appear in the process, because you
are master of your mind.

An example: You may be feeling hungry and your self-talk may want you to
go raid the cupboard. But it is really up to you as master controller to act on
those impulses or not, depending on if they are beneficial at the moment.

Finish your meditation with appreciation for coming to understand how you can
use your mind wisely and reign it in as master.

Take a deep breath in and slowly release it. Open your eyes and stretch out.
Take a few minutes to write any new insights in your journal. Go on with your
day with an enlightened view.

Article and photo credit by Susan Helene Kramer. Portrait of a Woman, 1524, by BarthelBruyn the Old, Kroeller-Mueller Museum, The
Netherlands.

61.
Interfaith Wedding and Marriage Prayer, Blessing

Article by Susan Helene Kramer –Shuchi

May we meditate on this wedding and marriage prayer, and through sharing the
blessing, receive its joy, one and all with those gathered together …

Wedding and Marriage Blessing

"Beginning in this special way
Our new shared life begins today.
By taking hands, blending heartsOur work will be a sacred art.

For life is what we make and moldOur choices tell what we have told.

Each time we laugh we'll feel as one
Playing lightly, having fun.

Creating harmony at homeAs peaceful soon becoming known.

A kind and caring couple weWill strive by actions, always be.

Giving from the very start
Love, patience, timeOur full shared heart."

Listening to the Voice of God while in communion with the Inner Vibration has
been my mainstay practice for more than 25 years, providing insight and practical
problem solving.To begin:
Reserve a quiet and private space for your meditation. A corner of your room
with a screen in front is fine. On the floor place a folded blanket or cushion to
sit on facing a small low table with a candle, incense and flowers.

Wash and put on clean comfortable clothing. Light the candle and incense if you
wish. Sit straight, legs folded in, hands clasped and resting in your lap, or
lay your hands on your thighs, palms up or palms down. Alternately, sit upright
in a chair. Close your eyes.

Begin breathing in and out evenly without any breath retention. Example:
breathe in count 1; breathe out count 2; breathe in count 1, and continue. Keep
up the pattern of even breathing without actually saying the words.

While breathing evenly, listen to the sound of your breathing.

If you are very quiet and concentrated you may begin to hear the Inner
Vibration, seemingly generated under the crown of your skull. If you hear this
hum like a gently rushing sound of water, begin listening to the vibration
rather than to your breathing.

Listening to your even breathing, or to the Inner
Vibration calms and centers the body and mind. A centered body and mind becomes
a creative tool in all aspects of living.

Sit for 5 minutes at first and increase the time of your meditation session
gradually.

Anytime of day is good for meditating, but just before retiring gives you a
chance to unwind from the day, and spend some moments in reflection on the
day's events and plans for the morrow.

Conclude your meditation with a prayer for family, friends and world peace.

Take a final deep breath, stand and stretch.

Listening to the Inner Vibration is tuning into the channel of the creative
universal Voice of God. It is our lifeline and nourishment when we need
comfort, inspiration or peace.

The ordinary mind is uplifted by the Inner Melody - a symphony of the finest
subtle sounds that allow the Divine to come into our thoughts with words in
just the way we need to hear.

In your journal, write out your inspirations or specific information or answers
to problems that come to you while listening to the clear soothing sounds of
the Inner Vibration.

The experience I have just described is universal – in various traditions known as the Holy
Spirit, the Amen, Naam, Om and more.

63.
Wisdom from Meditation and Purity

Article by Susan Helene Kramer –Shuchi

Experience, analyses, right deduction: Wisdom.

Wisdom comes from making the effort to learn from every action. If we analyze
and apply these lessons in succeeding times a best choice comes more easily.

Wisdom provides a wise dome. The dome covers us with a shield against wrong
action. When wisdom is achieved, the right easeful way seems the natural way.

A way to project wisdom right now is to have caring feelings for all people and
the creation. When we act from our heart, we do what is best for all.

When our mind is clouded by selfishness we cannot make the best decision. When
we act from lovingness we are doing only good.

Ultimately, we attain and begin living in wisdom; our lives becoming easeful,
peaceful, useful, and happy. When we realize this happiness we are realizing
our immortal soul.

Happiness is a quality unaffected by time, place, or circumstance. Happiness is
always with us; felt when we act in harmony with our fellow human and all
creation.

Let the quiet time of meditation give rise to inner wisdom.

Purity

Purity is another quality that contributes to
creating a beautiful masterpiece of our soul. Purity is the highest level of
consciousness we can realize. It is the eternal essence of each atom of us and
of the universe.

When a cut glass crystal is squeaky clean, sun light shining through reflects
out perfectly. When our mind is cleaned and purified by right living the divine
light reflects out perfectly. The divine light serves as a beacon and model to
all.

As a lighthouse beacon shows ships the way to safety from a turbulent ocean
storm, so the divine light shining from the pure person guides and points the
way for others that they may come home safely to their full soul awareness,
full soul development.

Being conscious that everything we think and do has an affect
on us and others, should spark us to aim for inner
purity if we want to realize our easeful, peaceful Self, our soul in its
fullness.

Moving along the spiritual path we are called to upgrade our actions, as we become
more and more aware of the effects of what we say and do.

One way to upgrade is through deep reflection and meditation. Sitting and
thinking about what we've done and plan to do, and the effects on others can
help us think before we act; think with kindness instead of what makes a joke
or makes us laugh.

A joke that puts others down is just the opposite of trying to purify our
thoughts and actions through spiritual practices.
Another way to overcome spontaneous thoughts of negative humor is to pause
before speaking or acting, considering for a moment if the intended action is
for the highest good. We can tell what the best is if it hurts no one, including
reflecting back on our self.

Acting with kindness in each situation by following the golden rule of treating
others as we wish to be treated is a way to avoid a negative faux pas.

Kindness, kindness and more kindness is the way to act and interact with our
fellow humans. This precludes the chance of hurting another's feelings or
smudging our own mind with a not quite right action.

We learn by experience, and by upgrading our conscience continually through the
practice of kind actions, we are less likely to slip into humor that offends
rather than helps or heals.

Humor can be an effective tool for teaching if it is infused with an uplifting
tone. It is a kindness to help, because others grow more positive by our
example.

We grow spiritually when we spout words and actions from the consciousness of
kindness. And for those of us of any religion it is our duty to grow and
further ourselves spiritually through continually upgrading our actions.

Practice thinking kindly and acting with kindness uplifts us personally and
stretches out to those around us. What we need to learn happens best by teaching.
Also, teaching our kids to be kind in humor, jokes and actions helps them and
their friends develop in a more positive and spiritual way.

Abiding in kindnessGrowing in consciousness.

65.
Da Vinci Code Inspired Rose Meditation

Article by Susan Helene Kramer –Shuchi

Without giving the plot away to Dan Brown's "The
Da Vinci Code," here is a meditation on the fragrant and cherished
rose.

Roses have long been a favorite of many. They combine a delightful perfume,
good looks, velvety texture and ease of horticulture. Once planted, a rose bush
will bloom year after year, and even dried, the scent permeates the
environment. To begin

Place a rose blossom on your meditation table. Sit on a cushion facing your
table, hands folded in your lap or resting on your legs.

Gaze at the rose; inhale its fragrance. Notice its arrangement of petals,
unfolding in a spiral toward its center.

After a minute stop counting, but continue breathing evenly. Regular breathing
calms both body and mind allowing us to be more receptive to esoteric thoughts
and ideas, and giving a break from cares of the world.

Take a few minutes to reflect on the symbolism of the rose - how it gives unremittingly,
just as the divine gives all of us life force continuously; how a mother gives
to her young ones continuously and unconditionally.

Let thoughts of unconditional love come to mind and rest in those uplifted
thoughts.

Finish your meditation with a deep breath; stand, stretch, uplifted with the
closing thought: "Can there be any love greater than that which created
the rose."

~~~~~~~~~~~~~~~~
Photo credit of rose Stan Schaap

66.
Practicing Peace Meditation

Article by Susan Helene Kramer –Shuchi

If there were no stresses in life, our natural peace would always shine
through.

But, clouds of stressful situations float by; some pushed by gentle breezes
with easily solvable solutions; some pushed along at hurricane force that take
us for a rough ride before setting us down.

During all kinds of stress, one way to get back to your core of peace, to the
place where decisions can be made for the best result is by spending time in
reflection and meditation.

I'm
called to practice everydayPeacefully act in every way.

Practicing
Peace Meditation

Time: at least 2 minutes.

Preparation: Sit straight and clasp your hands in your lap, or lie down on your
back in a deep relaxation pose with arms slightly away from your body, and legs
slightly apart. Close your eyes. You can even practice this meditation
sitting at a desk at work or school.

Now that you've regulated your breathing begin thinking thoughts of peace. Ask
yourself what steps you need to take to lead a more peaceful life. After the meditation write down your ideas in a journal or notebook
as a later reminder.

Next, visualize yourself relating peacefully in a situation that is stressful.
Take some time to really get into the scenario. Again, when
you are up again write out your thoughts and ideas for later referral.

To finish the meditation take a deep breath, exhale, stretch and enjoy the
feeling of peace in your body and mind.

Personal
Peace Multiplied
Planetary Peace

Article Susan Helene Kramer; photo
credit Stan Schaap

67.
Prayers from God Speaks Through the Holy Spirit

Article by Susan Helene Kramer –Shuchi

These prayers are from God Speaks Through the Holy Spirit. May you be refreshed.

Prayer for Meditation

In the stillness of meditationWith a receptive loving heart
The Holy Spirit doth visit
And what's needed will impart.The Voice of God

The voice of God
Arrives on rapidly beating wings
Of the Holy SpiritA rapturous melody.

Appreciation

Appreciation
A softening of attitudesThat ties the mind and heart together
Into a working relationship.

AppreciationSeeing the positive and being glad.

AppreciationNoticing the useful, beautiful
Harmonious aspects of life
And expressing gratitude.

The Promised Landat close of book ...

And now before I step aside
I want you all to know
That caring brought me to this place
Let me by these writings show
That God through Holy Spirit speaks
In meditation deep
For everyone in time to meet.

Reflect on words within this bookThen with a sincere thought
Listen to the wind within
Until it wraps around your heart
And takes you on a flight
Above this kingdom with its woes
Into the Promised Land
Where in time we surely go.

Together hand in handLiving forever with our Creator
In the Promised Land.

About the book

An interactive workbook to forge a strong union with
the Holy Spirit, written by Susan Helene Kramer, your BellaOnline
Meditation editor.

Meditation instructions are given to use with the more than 100 spiritual
topics and subtopics on personal development, relationship issues and
establishing closer communion with God. The workbook can be used in a two-fold
way: by combining meditation and a topic for learning how to listen to the Holy
Spirit, or by studying the topics with the intent of attaining
self-realization. Either way, topics can be selected sequentially or at random.

My first book was published in 1988. Then, on February 20, 1990, Violet
Cleveland, secretary to Dr. Willis Harman of the Institute of Noetic Sciences
phoned me and asked permission to submit my writings to their publication
department. To follow up, I have continued writing and you will find the
outcome of sincerely delving within in this new book. Link to buy

68.
Compassionate Thoughts

Article by Susan Helene Kramer –Shuchi

In the overall planetary plan, small family service is not enough outreach to
show compassion. We must grow to see how we are cousins to everyone on our
planet, and in that light feel the greater need and act for that need with care
and kindness.
As we zoom off from the landing pad of our home called Earth, more and more in
the years to come, we will say to other-planetary beings, "My home is
earth, I'm from the planet Earth."

We won't be saying "I'm from a small village in Holland." We will
represent ourselves as part of a world family.

Let's take the present opportunities to grow in kindness through showing
compassion, so that we truly feel like we are part of the great world family,
the Earth family.

"With compassion, kindness hand and handWe carry forth a master plan
Of caring, sharing, heartfelt giving
Receiving back more joy in living.
Compassion opens up the doorsTo love that knows no bounds
We come alive as spiritual lights
As spiritual giants, love unbound."

Article by Susan Helene Kramer; photo of Grand Canyon by Stan Schaap

69.
Meditation Helps Communication Skills

Article by Susan Helene Kramer –Shuchi

Communication is basic in relationships. We need to be able to ask for what we
need in a way that does not offend others. We need to be able to survive in
this give and take world. And good communication skills make our days richer
and fuller.

Did you ever ask yourself what good communication skills are?

Attitudes influence thoughts, and with an attitude of kindness the best
thoughts and subsequently the best words come at the appropriate moment in all
interactions.

Kindness is the key that opens the door to friendliness. With a friendly
attitude others are not put off when we make a request. If they truly feel our warmth
they may even go the extra mile to help us.

Meditation is a time that we can quietly reflect on the methods that help us
communicate the most effectively.

Meditation is a time to sort out the dross from the day and plan actions that
will help us communicate and reach our goals –
whether it be with family, friends, or in the work
world.

Everywhere we are, whatever we do requires easy and effective communication
skills.

70.
Meditation and Secular Spirituality

Article by Susan Helene Kramer –Shuchi

Meditation seems such a natural fit with secular spirituality. And what is
"secular" spirituality?

I describe it as the goodness of spirit that runs through us all; not dependent
on a particular, or any religious belief.

Secular meditation can be practiced without interfering with one's belief
system, as it is a way get in touch with those
qualities beyond thoughts and thinking.

We say a human is composed of body, mind, spirit. In
meditation all aspects are encompassed:

- The body sits still.
- The mind occupies itself with a sound or thought or prayer.
- And in the stillness of body and occupied mind, spirit begins to usher forth
in enlivening feelings of joy.

Meditating regularly is like the result of practicing an instrument - the
delight comes after time.

And what delight meditation can give. Goodness of spirit emerges, energizing
body and mind, bringing forth creativity and the energy to follow through on
inspiration.

Breathe in and out evenly, such as this: 2 counts breathe in; 2 counts breathe
out; continue for about a minute.

Now, stop counting breaths and beginning at your feet and working up to your
face, alternate contracting and relaxing your muscles.

Next, visualize lying in a peaceful setting –
perhaps on the radiantly warm sand at the beach.

Let your body sink, sink, sink into the surface and as you do, let stress flow
away from your body – down into the
deeper layers of sand.

Stay awake while your body relaxes; enjoy the moments of peace and relaxation.

After 5 to 15 minutes take a deep breath, stretch out and stand; relaxed,
refreshed.

72.
Remembering Pope John Paul II

Article by Susan Helene Kramer –Shuchi

Many changes for good were brought about by the life
of Pope John Paul II. And it goes to show spiritual justice that now that it's
been a few years since his passing the Catholic Church is designating and
honoring him with the status of Blessed.

This is the step before honoring Pope John Paul II as a saint in the Holy
Catholic Church.
I remember the period after his passing when after a couple of days of being left
with an open casket he was paraded in public. What struck me is that his body
did not look like it was decaying even with no embalming.

This raised the thought in me that perhaps I was looking at more than a human
in the everyday sense.

Perhaps Pope John Paul II was one day going to be called a saint. It was a
thrill and honor to even see the television presentation of the events in the
funeral of Pope John Paul II. I felt I was there.

And with the way Mother Therese became Blessed Therese after just a few short
years, I felt it wouldn't be long before our beloved Pope would too be
designated Blessed.

Another event that moved me was while he was living was when Mother Therese
came to visit visit the Pope. He arranged a ceremony
before the mass of children doing Indian dancing in honor of her mission and
ecumenical spirit in India.

73.
Prayer and Tribute to Sri Daya Mata (1914 –
2010)

Article by Susan Helene Kramer –Shuchi

This is a tribute to Sri Daya Mata who passed away on
November 30, 2010. She was a direct disciple of Sri ParamahansaYogananda and became the 2nd person, following RajarshiJanakananda, to head his
organization, Self-Realization Fellowship, after his passing.

I never met Sri Daya Mata in person, but I was
inspired by the spiritual work she accomplished of collating and publishing ParamahansaYogananda's writings
for posterity. And, those works I have read and been inspired by, as my reviews of these books
have shown.

I did receive a note dated February 16, 1996, through Sri Daya
Mata's personal secretary, Sr. Savitri, that was in
response to a submission I had made to the Self-Realization Magazine. Sr. Savitri assured me that Sri Daya
Mata had received my card and enclosure thanking me and extending to me her
prayers and blessings.

These blessings I felt as a warm infusion of energy, and have been inspired by
her loving energy even to this day. She showed me by her example how
important it is to reach out with words of kindness and care.

Part of that letter that inspired me was the encouragement I was given to
continue my spiritual work, and is quoted here in part: "Your poem, in
which you have expressed your thoughts about life and the spiritual path,
reflects your affinity with ParamahansaYogananda's universal principles and ideals, and we
appreciate your sharing it with us. As you keep on deeply seeking God, inspired
by the Great Ones who have known Him, may your own relationship with Him grow
ever deeper and stronger." Now, who would not be
inspired by those words?

Another wonderful book from the insight of ParamahansaYogananda has fallen into our laps - literally our
meditation lap. The Yoga of Jesus, subtitled Understanding the Hidden
Teachings of the Gospels is a
inspiring, uplifting guide for daily living. As all of Yogananda's
books are, it is so clear, that what we think is esoteric is made to be
practical; it makes sense. Link to buy.

74.
Make Quiet Time for a Holy Meditation

Article by Susan Helene Kramer –Shuchi

Make quiet time when the outer world can be set aside to talk over problems and
dreams with that most intimate listening ear, our soul.

Quiet time – time when
the sounds surrounding us do not intrude.Our time to
listen to the eternal sound emanating from within, reaching our quieted mind
out of our stillness.
The Holy Vibration, the Holy Spirit, known also as the primordial sound, Om or Aum, Amen, The Word, Holy Naam, speaking
to us with an ever-present voice of constancy, ever with us through all the
changing events in our lives.

If we are distressed or upset, by taking some quiet time, we can reach the
meeting point with our ever-present and resonant companion, lending us a
soothing comfort and stability.

The Holy Vibration is the only constancy I have found in my life. People and
relationships change. Objects come and go. My body is aging and I need to write
notes to myself more often.

But throughout all of this, during the past couple of decades I have had an
underlying comfort and constancy in my communion with the Holy Vibration's
soothing audible sound.

During all my ups and downs this audible vibration has ever been with me, never
far from my consciousness when I give myself the few quiet moments needed to
tune in to it in my own head.

I hear the comforting vibration as a constant and soothing wind that resides
right within my head, seemingly under the crown of my skull. Listening very
carefully, I have ascertained that this soothing melody is present no matter
what my thoughts are, it underlies all.

As it underlies all and never leaves me, but rather fills me with joy as I tune
in, it is the companion I choose to be with in my times of most intense emotion.

To make the most of quiet time and develop this most intimate relationship with
the Holy Vibration requires a period of initiation. A
beginning. By sitting in a quiet meditation pose or lying in a deep
relaxation pose, just begin listening for your inner companion. Listen. Listen.
Listen. Then, hold fast to the soft melody.

As you would listen to the rain or wind outside your window and draw in its
soothing comfort, listen closely to the soft wind blowing within yourself.

And the more often that you listen to the Holy Vibration, the more resonant it
becomes, erasing out the interference of negative thinking, which is enough
reason to listen to the inner instructor.

Through quiet time spent in communion with the ever-constant Holy Vibration
within, daily living is invigorated.

I'd like to request that as a special gift to your community,
that you check with your local elementary school to see if there are
children not eating dinner or not eating on weekends, and to organize a food
drive if there's a need.
For donations pick items kids can open most easily without help. Suggestions
include: food packaged in boxes, cans with pop tops, jars with screw lids, food
packaged in bags - non-perishable foods. Buying food for others need not
cost you more. For example, by buying your family a less expensive brand of icecream you can feed a family a supper of peanut butter
and graham crackers.

Giving to the community is practical spirituality in action and not limited to
church groups. Buying food for others need not cost your more. For example, by
buying your family a less expensive brand of icecream
you can feed a family a supper of peanut butter and graham crackers.

Service to the children in our community is an extension of caring for our own
family. We are part of an individual family, then community family, extending
into world family.

The drive to care and give springs from our consciousness that has been opened
and expanded by many sessions in meditation and deep reflection. Why else
meditate then to grow in spiritual consciousness, to grow into the full
awareness of our humanity.

As the boundaries of selfishness dissolve, the ability and energy come to us in
how to provide for more than ourselves. As meditation melts away personal
limitations in thinking, more and more ideas come to mind in how to care for
our fellow human beings. Growth in consciousness is progressive and what begins
as an individual giving event can grow into a regular giving routine.

Children are hungry every day and need nourishing food to fuel their growing
bodies. Children are our future and it is our job to give them the best care we
possibly can.

Kids need to eat during the days away from school. Many schools have a free
breakfast and lunch program, Monday to Friday. Action on the part of each of us
can help fill the children's stomachs on Saturday and Sunday.

In your meditation today ask for personal guidance on how you can best be a
part of nourishing the hungry kids in your elementary school neighborhood.
Contacting the school office is the place to start to get the ball rolling.

Article by Susan Helene Kramer. Photo credit Stan Schaap.

76.
Creating and Supplying Your Meditation Area

Article by Susan Helene Kramer –Shuchi

Supplies for meditation can run from the very basic cushion for sitting to a
whole plethora of items. I will tell you about some of the items I use and
where I sit for meditation.

Private place. This is where your creativity
can come into play. When I first began meditation I had a room divider screen
on hand and it proved an ideal way to create private space. I used a corner of my
bedroom and angled the screen across the 2 walls from the corner, creating a
triangular space.

Now I use a section of the attic, which has the advantage of being quiet and
private. I laid a piece of carpet over the floor boards, and I set my cushion on
top.

Do you live is a warm climate year round or part of the year? Then an outdoor
meditation bench is ideal; the sounds of nature can be peaceful and soothing.

Cushion or pillow. This includes a small firm pillow to place on the
floor over a carpet, rug or blanket. I recommend using some sort of layering
under the cushion so your lower legs or feet do not get scuffed or cold from a
bare surface such a stone or linoleum. Wood surfaces are okay as they are
warmer to the touch.

The cushion supports an upright sitting position as it keeps you tilted
slightly forward. Just remember it is important to feel your spine stretched up
straight, like it is being pulled up by a string.

Meditation table, shelf or altar.If you
like meditation objects around you, you'll need something to lay them on.
Depending on available space a small shelf attached to the wall or small table
can be used. Consider what you'd like on your table when positioning the
height.

Do you want to see your objects at eye level when sitting? In my attic
meditation space I use a sturdy upturned carton covered with a cotton cloth;
that's the right height for me.

Items for the altar.Here's a list of
choices that might appeal to you: On the top I include a center candle, incense
and holder (matches under the table), flowers, small inspiring book, a mala, a
large crystal and picture of a yantra. Sitting on the
floor alongside the altar I lay a journal for writing insights and more reading
material which I use before meditating.

Personal dress.I find it helps me get
into a reflective mood to prepare myself for meditation. I bought a set of yoga
whites which are baggy pants and a long loose shirt; both in white cotton. I
keep them clean and just for meditation and hatha poses.

You need to be comfortable when sitting so consider loose clothing and perhaps
wearing socks. I also drape my shoulders with a light shawl, or blanket, as my
body cools down during meditation.

77.
Meditation on Responsibility with Kids

Article by Susan Helene Kramer –Shuchi

Children stretch our edges of responsibility as we fulfill their needs, whether
we give birth to them or bring them into our lives as stepparents or
grandparents. Kids learn responsibility by practicing it little by little and
we are their main teachers.

When we pass on to our kids the lessons that we have learned so far, each
succeeding generation evolves in consciousness.

To begin

Sit in a quiet location, hands folded in your lap or resting on your thighs
palms up or palms down. Close your eyes and begin to breathe in an even regular
pattern, such as: breathe in 2 counts; breathe out 2 counts; breathe in 2
counts and continue. Keep up the rhythmic breathing but let go of the conscious
counting.

Breath is a tie between body and mind and when we do the regular even breathing
we harmonize the interaction of the body and mind. This is important to keep in
mind while handling tough child rearing issues.

Now, with your body calm reflect on the following thoughts:

In the family setting we give for the welfare of kids. Giving for a child's
benefit is not give and take. We give, give, give, and do not receive in kind, a child does not have the capacity to give back to us
in the same way.

What we do receive through caring for kids and teens is a shredding of our
self-centeredness, our cage of self-containment, our concept that we are here
on earth only to satisfy desires from our own mind.

We give to our children while they are growing up. What they give back to us is
a permanent experience of ourselves as expansive beings, expansive in that we
feel ourselves within the framework of others' lives.

To our kids we are parents and to our elders we are kids. While we each play
our roles to the best of our ability and try to grow in consciousness, we are
helping the world be a better planet for everyone. As world sisters and
brothers let us care across the generations and make our time on earth as
fruitful as possible.

Now, take a deep breath in and out, and stretch. Take time to record your
feelings and insights in your journal for later review. In this way your
journal becomes the most enlightening book, or series of books in your life,
because it is the record of your own journey of growth in Spirit.

78.
Giving and Receiving Comfort by Prayer and Meditation

Article by Susan Helene Kramer –Shuchi

When loved ones are sick, we may sometimes feel powerless to help, and sad
ourselves.

You can give and receive calming spiritual comfort while quietly sitting with
the person, or even from a distance, through this silent meditative
practice:

Sitting in a chair, fold your hands and close your eyes. Quietly begin regular
even breathing. For example: breathe in one count; breathe out one
count; breathe in one count; continue.
After at least a minute of even breathing let your attention
turn to your Higher Power. Ask that your loved one be spiritually and
bodily comforted. Ask for their peace of mind.

Ask for your own peace of mind and comfort to be able to accept the
course of their illness with grace and fortitude.

The simple requests of asking for comfort, for the one sick and for
ourselves, give peace of mind, and when we feel peaceful our body also
relaxes; we feel less tense.

During the years my children were growing up, and fell sick, I would sit with
them in a peaceful and calm manner, and they would finally relax and nap.

Dana Reeve met life's challenges with beauty and grace. May this little prayer
offer some comfort to those holding her memory - her son, especially, and other
family members, that they take comfort from the fact she was such a good
person, and will continue to live in the hearts of all who knew and loved her
forever.Prayer of Comfort

"Golden days come and gone
Cherished thoughts still linger on
Family, friends, those we love
Alive in memories.

The clock of time has no holdWhen our thoughts hold only gold
Kindness, caring linger on
Alive in memories.

In looking back the winding trailHolds for each a precious tale
And when our sunset blazes bold
We'll live on, in memories."

Prayer and photo credit Susan Helene Kramer

80.
Walking Meditation to Learn to Concentrate

Article by Susan Helene Kramer –Shuchi

Begin this practice with a few minutes and extend to half an hour or more over
time. Pick a familiar place to walk so that you don't have to think about where
you are going and can turn your mind inwardly.

Step out in regular and rhythmic strides, paying attention to your actions:
when your right leg steps forward, your left arm swings forward; and when your
left leg steps forward, your right arm swings forward, and so on.

The point is to develop concentration on the activity of the moment, thereby
excluding the mind from running to other thoughts or ideas.

I have practiced this in a circle of a large group of people by consciously
watching each of my steps while maintaining a measured distance to the person
ahead of me - say 4 feet distance between.

I feel the added benefit of walking to develop concentration is that the right
and left brain are exercised and coordinated, as the right side of the body is
controlled from the left hemisphere and vice versa.

When the mind develops the ability to concentrate it can be calm and
one-pointed, better able to solve pressing problems in an orderly and methodical
way.

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Email: susan@susankramer.com

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A
meditation and yoga practitioner since 1976, Susan, Shuchi,
writes on practical spirituality, meditation, yoga, family and social issues,
and dance. Her instructional books are listed at her web site –http://www.susankramer.com/books.html